E2MOM for 10 rounds:
Clean
3-3–3-2-2-2-1-1-1-1

Mikkos triangle

EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

Back squat 8x5

5 rounds for time:
* 12 HSPU
* 18 GHD sit-up
* 24 box step-up

8 sets of bench press, build up to heavy:
3-3-2-2-1-1-1-1

A,
Push Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
Sled Drag, pick load, 800 m
100 Clean & Jerks, 52/34kg

Sled Drag- moderate

Complete in teams of 2. Accumulate the total in any order.

Goal: Sub 20 min

C,
3 rounds for quality of:
10 Hip & Back Extensions
10 Banded Kneeling Crunches
Prone Plank Hold, 20 secs

Heavy sets of deadlifts
New set every 2 minutes
3-3-2-2-1-1-1-1

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

A: Bench press 5x3, amrap sista setet
B: Strict pull ups 3set
C: Seated over head press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3x10
F: DB Shoulder raise 3x10 drop set, 10sec rest between sets